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Healthy Pancakes

Healthy Pancakes
This Recipe Is:

WebMD Recipe from EatingWell.com

These healthy pancakes are made with 100 percent whole-wheat flour and get an additional fiber boost from flaxseed meal.

Ingredients
Prep: 30 minutes | Total Time: 30 minutes
  • 2 1/2 cups
    whole-wheat flour
  • 1 cup
    buttermilk powder, (see Note)
  • 5 tablespoons
    dried egg whites, (see Note)
  • 1/4 cup
    sugar
  • 1 1/2 tablespoons
    baking powder
  • 2 teaspoons
    baking soda
  • 1 teaspoon
    salt
  • 1 cup
    flaxseed meal, (see Note)
  • 1 cup
    nonfat dry milk
  • 1/2 cup
    wheat bran, or oat bran
  • 1 1/2 cups
    nonfat milk
  • 1/4 cup
    canola oil
  • 1 teaspoon
    vanilla extract
Instructions
  1. Whisk flour, buttermilk powder, dried egg whites, sugar, baking powder, baking soda and salt in a large bowl. Stir in flaxseed meal, dry milk and bran. (Makes 6 cups dry mix.)
  2. Combine milk, oil and vanilla in a glass measuring cup.
  3. Place 2 cups pancake mix in a large bowl. (Refrigerate the remaining pancake mix in an airtight container for up to 1 month or freeze for up to 3 months.) Make a well in the center of the pancake mix. Whisk in the milk mixture until just blended; do not overmix. (The batter will seem quite thin, but will thicken up as it stands.) Let stand for 5 minutes.
  4. Coat a nonstick skillet or griddle with cooking spray and place over medium heat. Whisk the batter. Using 1/4 cup batter for each pancake, cook pancakes until the edges are dry and bubbles begin to form, about 2 minutes. Turn over and cook until golden brown, about 2 minutes longer. Adjust heat as necessary for even browning.
Tip

Notes: Buttermilk powder is a useful substitute for fresh buttermilk. Look in the baking section or with the powdered milk in most markets. Dried egg whites are convenient in recipes calling for egg whites because there is no waste. Look for them in the baking or natural-foods section of most supermarkets. You can also start with whole flaxseeds: Grind 2/3 cup whole flaxseeds to yield 1 cup. Variations: Chocolate-Chocolate Chip Pancakes: Fold 1/2 cup cocoa powder and 3 ounces chocolate chips into the batter. Blueberry: Fold 1 cup frozen blueberries into the batter. Banana-Nut: Fold 1 cup thinly sliced bananas and 4 tablespoons finely chopped toasted pecans into the batter.

Nutritional Information

Makes: 6 servings, 2 pancakes each
  • Calories138
  • Fat7 g
    • Saturated fat1 g
  • Cholesterol4 mg
  • Carbohydrates14 g
    • Dietary fiber2 g
  • Protein6 g
  • Sodium235 mg
* Nutritional Guidelines based on the USDA's MyPlate Standards.
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